**Wednesday – December 15th**

Crossfit Cle – CrossFit

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Build strong legs and skilled shoulders!

Warm-up

Warm-up (No Measure)

2 rounds, 30 seconds per movement:

Air squat

Inchworm walk back

Prone snow angel

PVC passthrough

10 Samson’s stretch

10 banded good morning

10 squat and reach

1 minute banded lat stretch R/L

1 minute olympic wall squat

Weightlifting

Back Squat (5×4)

5 superset rounds on a 3 minute clock:

4 back squat 70% +

30 seconds of handstand drill

*Work any handstand related skill or drill. Don’t work to exhaustion.

Metcon

Metcon (Time)

For time: *15 minute cap

10-9-8-7-6-5-4-3-2-1

Handstand pushup

Deadlift 185/135#
Rx+ for strict handstand pushup/deadlift 225/155#